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Beating Presentation Anxiety: 5 Steps to Speak Confidently

• The Speaker Lab
• April 16, 2024

Table of Contents

Feeling jittery about your next presentation? If so, you’re not alone. Presentation anxiety hits many of us, but it doesn’t have to hold you back. In this article, we’ll dive into what sparks this fear and how it shows up. We’ve got you covered with strategies to prep before your talk, keep cool during the show, and even use tech tools to smooth out those nerves.

If you find that the jitters are negatively impacting your presentations, we have the strategies you need to build confidence. And if you need more help, we’ll point you towards top-notch resources for beating presentation anxiety.

Understanding Presentation Anxiety

Presentation anxiety grips many of us before we step onto the stage. It’s that stomach-churning, sweat-inducing fear of public speaking that can turn even the most prepared speaker into a bundle of nerves. But why does this happen? Let’s break it down.

Common Triggers of Presentation Anxiety

First off, it’s important to know you’re not alone in feeling nervous about presenting. This type of anxiety is incredibly common and stems from various triggers. One major cause is the fear of judgment or negative evaluation by others. No one wants to look foolish or incompetent, especially in front of peers or superiors.

Another trigger is lack of experience. If you haven’t had much practice speaking in public, every presentation might feel like stepping into unknown territory. Then there’s perfectionism; setting impossibly high standards for your performance can make any slight mistake feel disastrous.

How Presentation Anxiety Manifests

The symptoms of presentation anxiety are as varied as they are unpleasant: dry mouth, shaky hands, racing heart—the list goes on. Oftentimes, these physical signs go hand-in-hand with mental ones like blanking out or losing your train of thought mid-sentence. In addition to affecting how you feel physically, anxiety also messes with your confidence levels and self-esteem.

By understanding presentation anxiety better, we realize its grip on us isn’t due to our inability but rather a natural response that can be managed with the right techniques and mindset adjustments.

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Strategies for Managing Presentation Anxiety Before the Event

Feeling jittery before taking the stage is a common plight, but let’s not let those nerves derail our success. Here are some tried and true strategies to help keep your cool.

Planning Like a Pro

Kicking off with solid planning can be your first line of defense against presentation anxiety. Initiate by segmenting your presentation into digestible sections. This could mean outlining main points or scripting it out entirely, depending on what makes you feel most prepared. A good resource that dives deep into effective planning is Toastmasters International , where you’ll find tips on structuring speeches that resonate.

An equally crucial part of planning involves researching your audience. Understanding who will be in front of you helps tailor your message and anticipate questions they might have, making you feel more confident and connected.

The Power of Practice

You’ve heard it before, but practice really does make perfect—or at least significantly less nervous. Running through your presentation multiple times lets you iron out any kinks and get comfortable with the flow of information. For an extra boost, simulate the actual event as closely as possible by practicing in similar attire or using the same technology you’ll have available during the real deal.

If solo rehearsals aren’t cutting it, try roping in a friend or family member to act as an audience. Not only can they offer valuable feedback, they can also help acclimate you to speaking in front of others—a critical step toward easing anxiety.

Breathing Techniques That Work Wonders

Last but definitely not least: don’t underestimate breathing techniques. They have the power to calm nerves fast when practiced regularly leading up to the big day. Headspace offers guided exercises that focus on controlled breathing methods designed specifically for stress management. These practices encourage mindfulness, which can center thoughts away from anxious feelings towards present tasks—like delivering an outstanding presentation. Incorporating these exercises daily can build resilience against last-minute jitters too.

Techniques During the Presentation

Say you’ve practiced your speech a dozen times but you’re still worried about the big day. What should you do then to beat presentation anxiety? Let’s take a look.

Engage with Your Audience

Talking to a room full of people can feel daunting, especially when you don’t know any of them. But remember, your audience is there because they’re interested in what you have to say. Make eye contact, smile, and ask rhetorical questions to keep them hooked. As you speak, don’t forget about the importance of body language since it communicates just as much as your words.

If you think engagement ends at asking questions, think again. Sharing personal stories or relevant anecdotes helps build a connection. It makes your presentation not just informative but also relatable and memorable.

Maintain Composure Under Pressure

If you’re palms are sweating and your heart is racing, know that it’s okay. Feeling your pulse quicken shows you’re invested in nailing that speech, yet it’s crucial not to let these sensations throw you off track. Practice deep breathing exercises before stepping onto the stage to calm those nerves.

Besides deep breathing, adopting power poses backstage can significantly boost your confidence levels. Although it may sound crazy, this is a tip from social psychologists that has helped many speakers take control of their anxiety. Just check out Amy Cuddy’s TED talk on body language to see for yourself.

Facing unexpected tech glitches or interruptions during your speech is par for the course. Stay calm and use humor if appropriate—it shows professionalism and adaptability.

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The Role of Technology in Managing Presentation Anxiety

When giving a presentation, it’s not uncommon for your slides or videos to suddenly turn on you, malfunctioning in some way. However, while technical issues are something to prepare for, they shouldn’t keep you from considering technology an ally against presentation anxiety. Let’s look at some ways that technology can help soothe your public speaking jitters.

Presentation Software Features

Gone are the days when speakers had to rely solely on their memory or paper notes. Modern presentation software not only allows you to create visually appealing slides but also comes with features designed specifically for speaker support. Tools like PowerPoint’s Presenter View or Keynote, give you a behind-the-scenes look at your notes and upcoming slides without showing them to the audience. This lets you stay on track discreetly.

Another gem is interactive polling through platforms such as Mentimeter or Poll Everywhere . Engaging your audience with real-time polls not only keeps them involved but also gives you brief moments to collect your thoughts and breathe.

Stress Management Apps

When it comes to taming those pre-presentation butterflies in your stomach, there’s an app for that too. Meditation apps like Headspace offer quick guided sessions that can be squeezed into any busy schedule. Taking even just five minutes before stepping onstage can significantly calm nerves and improve focus.

Breathing exercises have proven effective in managing stress levels quickly. The beauty of apps like Breathe2Relax , is that they provide structured breathing techniques aimed at reducing anxiety on-the-go. As a result, it’s perfect for those last-minute jitters backstage or right before a webinar starts.

Resources for Further Support

If you’re on a quest to conquer presentation anxiety, you’re not alone. It’s like preparing for a big game; sometimes, you need more than just pep talks. Thankfully, there are plenty of available aids out there to help support you on your journey.

Books That Speak Volumes

Finding the right book can be a lifesaver. “Confessions of a Public Speaker” by Scott Berkun gives an insider look at the highs and lows of public speaking with humor and wisdom. Another gem is “TED Talks: The Official TED Guide to Public Speaking” by Chris Anderson, which pulls back the curtain on what makes talks memorable.

Beyond books, consider immersing yourself in stories of others who’ve walked this path before. A great way to do this is through podcasts or audiobooks focusing on overcoming fears and embracing confidence.

Professional Services: When You Need A Team

Sometimes self-help isn’t enough; maybe what you really need is someone in your corner guiding each step. That’s where expert coaches come in. These mentors can craft plans tailored uniquely to your situation, ensuring you’re equipped for every challenge.

Here at The Speaker Lab you’ll find plenty of resources and help if you’re looking to master the art of public speaking while tackling anxieties head-on.

Together, all these resources have one thing in common: they empower speakers at any stage of their journey towards becoming confident communicators ready to tackle any audience.

FAQs on Overcoming Presentation Anxiety

How do i overcome anxiety when presenting.

Practice your talk, know your stuff, and take deep breaths. Confidence grows with preparation and experience.

Why am I anxious about public speaking?

Fear of judgment or messing up in front of others triggers this anxiety. It’s our brain on high alert.

What is anxiety presentation?

Presentation anxiety is that jittery feeling before speaking publicly. It stems from fear of failure or negative evaluation.

What can I take for presentation anxiety?

Talk to a doctor first but beta-blockers or natural remedies like chamomile tea might help ease the jitters safely.

Feeling nervous before a presentation is common. However overwhelming it might feel, know that mastering this fear is possible. Remember: practice makes perfect. By prepping ahead of time and getting familiar with your content, you can dial down the nerves.

As you’re in the spotlight, make sure to maintain a lively interaction with those watching. This builds confidence on the spot. Tech tools are there for help too. They can streamline your preparation and delivery process significantly.

Don’t be shy about asking for more info if you’re looking for something specific. We’re here to help and make sure you find exactly what you need. So what are you waiting for? It’s time to get out there and nail that presentation!

• Last Updated: April 11, 2024

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Fear of public speaking: how can i overcome it, how can i overcome my fear of public speaking.

Fear of public speaking is a common form of anxiety. It can range from slight nervousness to paralyzing fear and panic. Many people with this fear avoid public speaking situations altogether, or they suffer through them with shaking hands and a quavering voice. But with preparation and persistence, you can overcome your fear.

These steps may help:

• Know your topic. The better you understand what you're talking about — and the more you care about the topic — the less likely you'll make a mistake or get off track. And if you do get lost, you'll be able to recover quickly. Take some time to consider what questions the audience may ask and have your responses ready.
• Get organized. Ahead of time, carefully plan out the information you want to present, including any props, audio or visual aids. The more organized you are, the less nervous you'll be. Use an outline on a small card to stay on track. If possible, visit the place where you'll be speaking and review available equipment before your presentation.
• Practice, and then practice some more. Practice your complete presentation several times. Do it for some people you're comfortable with and ask for feedback. It may also be helpful to practice with a few people with whom you're less familiar. Consider making a video of your presentation so you can watch it and see opportunities for improvement.
• Challenge specific worries. When you're afraid of something, you may overestimate the likelihood of bad things happening. List your specific worries. Then directly challenge them by identifying probable and alternative outcomes and any objective evidence that supports each worry or the likelihood that your feared outcomes will happen.
• Visualize your success. Imagine that your presentation will go well. Positive thoughts can help decrease some of your negativity about your social performance and relieve some anxiety.
• Do some deep breathing. This can be very calming. Take two or more deep, slow breaths before you get up to the podium and during your speech.
• Focus on your material, not on your audience. People mainly pay attention to new information — not how it's presented. They may not notice your nervousness. If audience members do notice that you're nervous, they may root for you and want your presentation to be a success.
• Don't fear a moment of silence. If you lose track of what you're saying or start to feel nervous and your mind goes blank, it may seem like you've been silent for an eternity. In reality, it's probably only a few seconds. Even if it's longer, it's likely your audience won't mind a pause to consider what you've been saying. Just take a few slow, deep breaths.
• Recognize your success. After your speech or presentation, give yourself a pat on the back. It may not have been perfect, but chances are you're far more critical of yourself than your audience is. See if any of your specific worries actually occurred. Everyone makes mistakes. Look at any mistakes you made as an opportunity to improve your skills.
• Get support. Join a group that offers support for people who have difficulty with public speaking. One effective resource is Toastmasters, a nonprofit organization with local chapters that focuses on training people in speaking and leadership skills.

If you can't overcome your fear with practice alone, consider seeking professional help. Cognitive behavioral therapy is a skills-based approach that can be a successful treatment for reducing fear of public speaking.

As another option, your doctor may prescribe a calming medication that you take before public speaking. If your doctor prescribes a medication, try it before your speaking engagement to see how it affects you.

Nervousness or anxiety in certain situations is normal, and public speaking is no exception. Known as performance anxiety, other examples include stage fright, test anxiety and writer's block. But people with severe performance anxiety that includes significant anxiety in other social situations may have social anxiety disorder (also called social phobia). Social anxiety disorder may require cognitive behavioral therapy, medications or a combination of the two.

Craig N. Sawchuk, Ph.D., L.P.

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• Social anxiety disorder (social phobia). In: Diagnostic and Statistical Manual of Mental Disorders DSM-5. 5th ed. Arlington, Va.: American Psychiatric Association, 2013. http://dsm.psychiatryonline.org. Accessed April 18, 2017.
• 90 tips from Toastmasters. Toastmasters International. https://www.toastmasters.org/About/90th-Anniversary/90-Tips. Accessed April 18, 2017.
• Stein MB, et al. Approach to treating social anxiety disorder in adults. http://www.uptodate.com/home. Accessed April 18, 2017.
• How to keep fear of public speaking at bay. American Psychological Association. http://www.apa.org/monitor/2017/02/tips-sidebar.aspx. Accessed April 18, 2017.
• Jackson B, et al. Re-thinking anxiety: Using inoculation messages to reduce and reinterpret public speaking fears. PLOS One. 2017;12:e0169972.
• Sawchuk CN (expert opinion). Mayo Clinic, Rochester, Minn. April 24, 2017.

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Overcoming Public Speaking Anxiety: Strategies For Confident Presentations

• Presentation , Public Speaking

Do you ever feel anxious when asked to give a presentation? If so, you’re not alone. Public speaking is one of the most common sources of anxiety for many people. 

But it doesn’t have to be that way! With the right strategies and mindset, anyone can become a confident public speaker. 

We’ll discuss some practical tips on how to overcome your fear of public speaking and deliver engaging presentations with ease. 

Before we move forward, it’s important to take some of the heat off and you can do that by taking this quiz , calming some of your anxiety, and getting to know more about yourself. 

From understanding your audience’s needs to using powerful body language techniques, these strategies will help you create memorable experiences for your listeners and boost their engagement with your message. 

So let’s get started!

Understand Your Audience

Understanding the needs and expectations of your audience is a key step in overcoming public speaking anxiety.  

To start, it’s important to find out as much information as possible about the people you’ll be addressing. What are their goals? What kind of language do they use? Are there any cultural considerations that should be taken into account? 

Once you have an understanding of the people you’ll be talking to, you’ll be better able to craft your message in a way that resonates with them. 

Make sure to do some research on similar topics and use analogies or stories that will appeal to their interests. 

By taking the time to understand your audience, you’ll have greater confidence when it comes time to present. 

Prepare Thoroughly 

Once you have a better understanding of your audience, it’s time to begin preparing. 

Start by writing down the main points you want to make in your presentation and practice saying them out loud. 

This will help ensure that you’re speaking clearly and confidently when it comes time for your talk. 

Don’t forget to prepare visual aids —like slides or handouts—to back up your points and keep the audience engaged. 

Finally, make sure to practice in front of a mirror or record yourself speaking so you can identify any areas for improvement before delivering your presentation. 

By taking the time to thoroughly prepare, you’ll have greater confidence when it comes time to present. 

Make A Connection With Your Listeners

Connecting with your audience is key to any successful presentation. 

To start, make sure you’re making direct eye contact with individuals in the room and smile often . 

Be sure to use body language that conveys enthusiasm for the topic. 

If possible, tell a personal story or anecdote related to the subject to further engage your listeners. 

Finally, use humor when appropriate to keep the audience interested and energized. 

By taking the time to make a connection with your listeners, you’ll be better able to engage them and gain their trust. 

This will help you maintain greater confidence throughout your presentation and create a memorable experience for everyone involved.  

Project Confidence Through Body Language 

Your body language can play a huge role in how confident you appear when speaking. 

To start, stand or sit up straight with your shoulders back —this gives off an air of authority and will help you feel more confident in yourself . 

Don’t be afraid to use hand gestures when appropriate to emphasize certain points or create emphasis. 

Finally, make sure to keep your movements fluid and natural —avoid rigid motions or fidgeting which can undermine your confidence. 

By using body language that projects confidence and authority, you’ll be able to effectively engage with your audience and present your message with ease.  

With practice and dedication, anyone can become a confident public speaker.

Speak Slowly And Clearly 

Speaking slowly and clearly is essential to any successful presentation. 

To start, pause regularly to ensure everyone in the audience has time to process your words. 

Don’t be afraid to emphasize certain points by speaking louder or slower —this will help keep your listeners engaged and make sure they don’t miss a single point. 

Finally, make sure to practice ahead of time so you can get a feel for how quickly or slowly you should be speaking . 

By taking the time to practice, you’ll be able to deliver your presentation with confidence and clarity. 

With dedication and preparation, anyone can become a confident public speaker! 

Use Visual Aids To Engage The Audience 

Visual aids are a great way to engage and captivate your audience. 

Use slides or handouts to break up your speaking points and add visuals that will help reinforce certain ideas. 

Consider using props or demonstrations to illustrate difficult concepts or show how something works in action. 

Be sure to make the visual elements of your presentation interactive and engaging. 

This will help keep your audience involved and create a memorable experience for everyone. 

By taking the time to prepare visuals, you’ll be able to effectively engage with your audience and provide an enjoyable experience for all those involved.  

With practice and dedication, anyone can become a confident public speaker!

Adopt Positive Affirmations 

Positive affirmations can help to boost self-confidence and performance in any setting. 

To start, think of two or three positive statements that are relevant to your presentation such as “I have all the knowledge I need to deliver an effective presentation” or “I am confident and capable”.  

Repeat these phrases out loud or in your head the morning of your presentation to help boost confidence. 

Finally, try to imagine yourself delivering a successful presentation as you repeat these affirmations—this will help build positive feelings around the event and further increase self-confidence. 

With practice and dedication, anyone can become a confident public speaker!  Adopting positive affirmations is an easy and effective way to boost confidence before any presentation. 

With time and dedication, these affirmations can help create a memorable experience for both the speaker and their audience. 

Public speaking can be daunting, but with the right strategies and techniques, anyone can become a confident presenter. 

By using body language to project confidence, speaking slowly and clearly, incorporating visual aids into your presentation, and adopting positive affirmations you’ll be able to engage audiences of any size. 

With practice and dedication, anyone can master these principles of public speaking – all that remains is for you to take action! 

Start today by writing out some positive affirmations or practicing in front of the mirror. You’ve got this!

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Panic Attacks

Cures for public speaking panic attacks, fact checked.

Micah Abraham, BSc

Last updated October 10, 2020

Public speaking is one of the most common fears in the entire world. Many people struggle speaking in public, whether it's a presentation or even with a large group of friends. For some people, this can lead to extreme anxiety and in some cases, panic attacks.

In this article, we'll explore some of the causes and solutions to panic when speaking in public, and explore what it takes to be more confident a speaker.

Types of Panic While Public Speaking

Public speaking panic unfortunately can be a confusing term. That's because the term "panic attacks" means something very different casually than it does as an anxiety disorder. There are two general experiences that people are referring to when they talk about panic episodes and public speaking.

• Panicking In some cases you may be referring to simply panicking as a result of fear of public speaking. In this case, panicking simply means "extreme anxiety," and that you're simply too nervous to speak well in public.
• Panic Attacks Panic attacks, on the other hand, are a term that medically refers to intense physical sensations that mimic a heart attack, that happen to be caused by anxiety.

It's important to clarify between the two as they are often used interchangeably, especially by the general public. Still, both are expressions of anxiety, and that means that they can benefit from some similar treatments.

Methods of Reducing the Anxiety of Public Speaking

In order to reduce panic while public speaking, you need to find ways to decrease your fears that you have going into the event. Here are a few strategies that can work for you:

Systematically Targeting Specific Fears

The first strategy involves systematically targeting some of the specific fears that are standing in your way when it comes to panic and anxiety. First, identify what goes through your mind when you begin to get anxiety. Are you worried about being embarrassed? Worried about making mistakes? Worried about getting attention? It can be hard to figure out what the worries are, but try to explore them.

Then, subject yourself to those specific concerns or experiences. You can purposefully create those same sensations that cause you anxiety. While quite extreme the following are some examples of how you might go about doing this:

• Embarrassed Dress up as a clown and stand in the middle of a public park for hours on end.
• Making Mistakes Purposefully replace a common word, like "the" with a word like "apples" in conversations with people throughout the day.
• Getting Attention Stand in the middle of a busy street and sing songs or play an instrument.

If you commit to these things one at a time, and do them for hours upon hours until they stop causing you anxiety, you'll eventually find that your fear of these feelings goes away. You do need to commit - if you quit because you're nervous, the fears are likely to come back - but as long as you commit you can start to see a big difference.

Run Beforehand

Another useful strategy is to actually make it harder for yourself to experience anxiety before you speak. Consider going to a jog before any event that you have to do a lot of speaking. Jogging is actually a very powerful anxiety reduction tool. It releases neurotransmitters in your brain that are known to relax the mind and body and improve mood, as well as tires out muscles to reduce the severity of many anxiety symptoms.

By jogging beforehand, your ability to experience profound anxiety decreases, which makes it harder for you to start to panic. It won't prevent all anxiety, but it can give you that extra relaxation that you need to not find speaking as difficult.

Fight Your Anxiety

Finally, the more you reduce your anxiety in all areas of your life, the less likely you are to be affected by something like public speaking. Often public speaking simply exacerbates anxiety, since anxiety is cumulative and the type of condition that can be worse when other things are making you anxious.

Questions? Comments?

Do you have a specific question that this article didn’t answered? Send us a message and we’ll answer it for you!

Where can I go to learn more about Jacobson’s relaxation technique and other similar methods? – Anonymous patient

You can ask your doctor for a referral to a psychologist or other mental health professional who uses relaxation techniques to help patients. Not all psychologists or other mental health professionals are knowledgeable about these techniques, though. Therapists often add their own “twist” to the technqiues. Training varies by the type of technique that they use. Some people also buy CDs and DVDs on progressive muscle relaxation and allow the audio to guide them through the process. – Timothy J. Legg, PhD, CRNP

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Overcoming Presentation Anxiety: Building Confidence and Conquering Your Fears

If you’ve experienced the pounding terror that comes before a crucial presentation, you’re not alone. Studies indicate 75% of adults are affected by a fear of public speaking.

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Presentation anxiety, which manifests as an unsettling mix of fear and dread, can greatly inhibit personal growth and career advancement. 

But it’s crucial to remember that this anxiety is not insurmountable.

This article is your guide to defeating presentation anxiety, replacing fear with confidence, and mastering the art of public speaking.

Recognizing and Managing Nervousness

Presentation anxiety manifests itself in various ways; these can be physical, such as a racing heart and sweaty palms, or cognitive, such as a blank mind or negative self-talk. Beneath these surface-level symptoms lie deeper underlying issues, often rooted in fear of failure or harsh judgment. Therefore, recognizing these elements is vital to mapping your journey toward overcoming presentation anxiety.

Understanding the root of your anxiety gives you the power to tackle it head-on. Is it the fear of public scrutiny, a past embarrassing experience, or the weight of high expectations? Once you identify the source, you can tailor your approach to manage it.

Now, on managing nervousness, it’s essential to note that eliminating anxiety isn’t the goal. Instead, the objective is to harness it constructively. Deep breathing exercises and progressive muscle relaxation can help regulate your physical response to stress. 

Finally, reframing anxious thoughts can lead to a more positive presentation experience. Instead of viewing the presentation as a dreaded event, see it as an opportunity to share valuable knowledge or insights with others.

Remember, feeling nervous is human. It’s an instinctive response to perceived challenges. The key is not to eliminate it but to manage, control, and channel it constructively.

Building Confidence through Preparation and Practice

Preparation is the bedrock of confidence . Begin by delving deep into your topic. Research gives you a solid understanding and arms you with additional information to handle unexpected questions. Once you’ve gathered your data, organize your ideas logically, ensuring your presentation has a clear and engaging flow.

With your content ready, turn to practice. Practice reinforces your familiarity with the material, allowing you to deliver it more naturally. Also, it enables you to identify potential pitfalls and address them proactively.

Today, technology enables you to use tools to record your presentation or you can practice in front of a mirror. Both strategies help you review and enhance your delivery style.

Remember that seeking feedback from trusted individuals can provide valuable insights into areas for improvement. Their perspective can help pinpoint parts of the presentation that may need more clarity, better engagement, or a different pace.

Using Relaxation Techniques Before Presenting

Relaxation techniques are excellent tools for mitigating pre-presentation stress. Let’s explore some of these techniques in detail.

First, progressive muscle relaxation involves sequentially tensing and relaxing different muscle groups. This procedure can assist you in achieving a profound level of relaxation and increasing your awareness of physical sensations. You can release tension before a presentation by starting at your toes and moving up to your head.

Another effective strategy is visualization. Imagine giving a presentation that is successful from beginning to end. Picture yourself confident, articulate, and engaging on stage, answering questions with ease and receiving applause at the end. This mental rehearsal primes your mind and body for a successful real-life performance.

Furthermore, mindfulness exercises help you stay present, focused, and calm, rather than getting caught up in future “what if” scenarios that fuel anxiety, mindfulness anchors you in the present moment. Simple practices like mindful breathing or a quick body scan can be done minutes before your presentation to calm your nerves.

Incorporating these techniques into a pre-presentation routine can provide stability and comfort, helping you transition into your presentation with reduced anxiety.

Overcoming Fear of Public Speaking

Public speaking fear, or glossophobia, affects many people but can be conquered with the right strategies and persistence.

One effective strategy is exposure therapy, where you gradually face your fear of public speaking. Start by giving a speech to a mirror, then a small, supportive group, and gradually increase the size of your audience as your confidence grows. The process helps to desensitize your fear response over time.

Moreover, positive visualization can be highly beneficial. This practice involves imagining yourself speaking confidently and receiving a positive response from your audience. Doing so can help reduce your fear and replace it with anticipation for a successful presentation.

Don’t forget that fear is often linked to perceived rather than actual threats. Reframing your perception of public speaking from a threat to an opportunity to share knowledge, influence others, and grow professionally can greatly reduce fear.

It’s also important to celebrate small victories along the way. Each step you take towards overcoming your fear of public speaking is progress worth acknowledging and celebrating.

Handling Unexpected Challenges and Technical Issues

In the realm of presentations, uncertainty is a given. Yet, being able to navigate unexpected challenges smoothly can set you apart as a confident and competent presenter.

Know that disruptions can come in many forms, including interruptions from the audience, environmental distractions, or technical difficulties. The key to handling these situations is maintaining composure and demonstrating adaptability.

If you’re interrupted, calmly acknowledge the interruption, address it if necessary, and then seamlessly return to your presentation. In the case of environmental distractions like noise, take a brief pause, allow the distraction to pass, and then continue.

Another common challenge, particularly in the era of virtual presentations, is technical issues. So, familiarize yourself with the technology you’ll be using and always have a backup plan, such as having your presentation saved on multiple devices or a printout for worst-case scenarios.

Lastly, remember that perfection is not the goal. Instead, aim for poise, adaptability, and resilience. Even the most experienced presenters face challenges; it’s how they handle them that makes them successful.

Overcoming presentation anxiety is a journey. It begins with recognizing and managing your nervousness, then building confidence through preparation and practice. Relaxation techniques can help reduce anxiety, while facing your fear of public speaking helps with personal growth. Lastly, developing the ability to handle unexpected challenges and technical issues gracefully will aid in honing your overall presentation skills.

Remember, with consistent effort, patience, and these practical strategies, you have what it takes to conquer presentation anxiety. You are capable of delivering compelling and confident presentations. The stage is yours to take, and the audience awaits your voice. So go ahead, embrace the opportunity, and shine.

About the Author

Nikole Pearson is a highly skilled environmental consultant with a diverse life sciences education. In the past 23 years, she has successfully managed and executed numerous environmental and regulatory projects across the western US. Nikole is a leading expert on utilizing AI for writing, editing, meeting management, presentation development, SEO, and social media management.

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Here's How to Overcome Presentation Anxiety

By rob biesenbach, july-august 2020.

If you’re like most people, then you get nervous or anxious before a presentation. It’s OK. Even professional speakers go through this.

The difference is in how you manage it. You can let the anxiety drive you crazy and even affect your performance, or you can meet it head-on and at least subdue it, if not conquer it.

Billions of words have been written about overcoming stage fright. Beyond the usual menu of tactics, I’m going to offer a way to reframe your thinking, with a healthy dose of tough love.

But first, let’s clear the air on an important issue.

Bust a popular myth.

One little factoid that we hear all the time is that people fear public speaking even more than death. Death! 

But while that’s the premise of a memorable Jerry Seinfeld bit — “Now this means to the average person, if you have to go to a funeral, you’re better off in the casket than doing the eulogy” — nobody has found an actual study to support this claim.

I may be biased because I speak for a living but, personally, I would rather be up there doing the eulogy.

While some people suffer from truly debilitating anxiety that might require a deeper level of intervention, most people’s fear can be managed with a handful of simple tools. 

And, like I said, some tough love.

Check your ego at the podium.

When you explore the source of people’s speaking anxiety, it often comes down to the fear of making mistakes or looking dumb in front of colleagues or other people they need to impress. 

And some are self-conscious about their appearance or the sound of their voice.

For this group, I would say, “Get over it!”

Yes, get over it. That’s your ego talking. Your presentation is not about you, it’s about them — your audience.

Your only job is to provide useful information that will help them in some way, large or small — information that will lead them to change their thinking or even their behavior on a particular issue.

So set aside the notion of dazzling or impressing them. Turn the tables on your anxiety. Ask yourself, “How can I help today?” Show up to serve.

Manage your expectations.

Take note of the language I’m using here. It’s modest. Your impact may be small, but it’s useful. You will probably not rock their world and spark a 180-degree turnaround in their viewpoints or actions.

But if you can plant some seeds, give them some food for thought and prompt them to do some further exploration on an issue, then that’s a win.

While it’s true that a speech can change the world, most of them don’t. And they rarely, if ever, make that kind of impact entirely on their own.

So take the pressure off yourself and be modest in your ambitions.

Stop undermining your credibility.

We’ve all seen people visibly work themselves into a near-frenzy in the hours and days before a presentation, telling anyone and everyone how nervous they are. Maybe we’ve done it ourselves.

That’s a natural instinct — we’re talking things out and perhaps seeking reassurance that everything will be OK.

But beyond creating a self-perpetuating doom cycle of anxiety, this behavior seriously undermines your credibility as a professional.

Stop for a minute and think about the impression that you’re making on the people around you — those who look up to you and those who have a role in your future advancement.

This is about how we show up every day as professionals and as leaders.

Act like the leader you are.

When this issue comes up in my speeches and workshops, I often ask about that person’s regular, daily responsibilities. They walk through a few of the important things they do — managing budgets, counseling teammates, moving projects along.

Then I ask how they handle those duties. Do they conduct themselves with calm assurance, or do they run down the hallway like their hair is on fire?

Of course, it’s the former. The point is to treat a presentation like a normal part of your responsibilities. For PR pros, of course, communication is our job. But communication is the heart of everyone’s job, whether they’re managing teams, enlisting support for plans and initiatives, seeking compliance with policy or procedures, cultivating customer relationships or reassuring investors. 

So put yourself in the mindset that speaking in front of groups is simply one more of your normal duties and carry yourself accordingly. You’re cool, comfortable and contained.

In other words, you’re a leader.

Use the tactics for managing anxiety.

Those steps involve a major shift in thinking. Now let’s look at a few simple tactics that may be easier to implement:

• Understand your audience. What are their interests, needs, moods and objections? Use that insight to create truly relevant content and to forge a stronger connection. • Practice and prepare. There really isn’t a substitute for doing your homework and taking the time to practice. The better you know your material, the more poised and confident you will be. • Warm up. Before you go on, do some stretches to burn off excess energy, get your blood flowing and prepare your body. Take three deep breaths to calm yourself.

• Mingle (or don’t). Some speakers become energized by working the room beforehand — introducing themselves, getting to know audience members and asking questions. If you’re not wired that way, then that’s OK. Move on to the next step. 

• Focus. In the moments before you speak, put down your phone and think. Remind yourself of what you’re trying to accomplish and go through your intro in your head. That way, you’re more likely to hit the ground running and feel confident from the start. 

• Psych yourself up. Turn your nervousness into excitement. Convince yourself that you can’t wait to get out there, connect with people, share valuable information and make a difference — large or small — in people’s lives. • Ignore your mistakes. If you flub something, then keep going. The less you call attention to it, the less likely the audience will care or even notice. And silence your inner critic. Be cool.

Keep working at it.

Like anything else, the more you do it, the more you will improve. Many people have found Toastmasters to be a great way to get comfortable in front of groups. There are also plenty of books, training and coaching options to check out.

Put in the time to get better. Make it a priority. Yes, it’s a lot of work. But isn’t the benefit of relieving all of that anxiety worth it? photo credit: digitalvision vectors

Rob Biesenbach

Rob Biesenbach  helps leaders break free from death by PowerPoint, tell their story and communicate like humans should. He’s an in-demand speaker, workshop leader and coach, an award-winning communicator and a bestselling author. He’s worked with great organizations including AARP, Allstate, Caterpillar, Coca-Cola and Lockheed Martin.

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PUBLIC SPEAKING ANXIETY

The fear of public speaking is the most common phobia ahead of death, spiders, or heights. The National Institute of Mental Health reports that public speaking anxiety, or glossophobia, affects about 40%* of the population. The underlying fear is judgment or negative evaluation by others. Public speaking anxiety is considered a social anxiety disorder. * Gallup News Service, Geoffrey Brewer, March 19, 2001.

The fear of public speaking is worse than the fear of death

Evolution psychologists believe there are primordial roots. Our prehistoric ancestors were vulnerable to large animals and harsh elements. Living in a tribe was a basic survival skill. Rejection from the group led to death. Speaking to an audience makes us vulnerable to rejection, much like our ancestors’ fear.

A common fear in public speaking is the brain freeze. The prospect of having an audience’s attention while standing in silence feels like judgment and rejection.

Why the brain freezes

The pre-frontal lobes of our brain sort our memories and is sensitive to anxiety. Dr. Michael DeGeorgia of Case Western University Hospitals, says: “If your brain starts to freeze up, you get more stressed and the stress hormones go even higher. That shuts down the frontal lobe and disconnects it from the rest of the brain. It makes it even harder to retrieve those memories.”

The fight or flight response activates complex bodily changes to protect us. A threat to our safety requires immediate action. We need to respond without debating whether to jump out of the way of on oncoming car while in an intersection. Speaking to a crowd isn’t life threatening. The threat area of the brain can’t distinguish between these threats.

Help for public speaking anxiety

We want our brains to be alert to danger. The worry of having a brain freeze increases our anxiety. Ironically, it increases the likelihood of our mind’s going blank as Dr. DeGeorgia described. We need to recognize that the fear of brain freezing isn’t a life-or-death threat like a car barreling towards us while in a crosswalk.

Change how we think about our mind going blank.

De-catastrophize brain freezes . It might feel horrible if it happens in the moment. The audience will usually forget about it quickly. Most people are focused on themselves. We’ve handled more difficult and challenging situations before. The long-term consequence of this incident is minimal.

Leave it there . Don’t dwell on the negative aspects of the incidents. Focus on what we can learn from it. Worry that it will happen again will become self-fulfilling. Don’t avoid opportunities to create a more positive memory.

Perfectionism won’t help . Setting unachievable standards of delivering an unblemished speech increases anxiety. A perfect speech isn’t possible. We should aim to do our best instead of perfect.

Silence is gold . Get comfortable with silence by practicing it in conversations. What feels like an eternity to us may not feel that way to the audience. Silence is not bad. Let’s practice tolerating the discomfort that comes with elongated pauses.

Avoidance reinforces . Avoiding what frightens us makes it bigger in our mind. We miss out on the opportunity to obtain disconfirming information about the trigger.

Rehearse to increase confidence

Practice but don’t memorize . There’s no disputing that preparation will build confidence. Memorizing speeches will mislead us into thinking there is only one way to deliver an idea. Forgetting a phrase or sentence throw us off and hastens the brain freeze. Memorizing provides a false sense of security.

Practice with written notes. Writing out the speech may help formulate ideas. Practice speaking extemporaneously using bullet points to keep us on track.

Practice the flow of the presentation . Practice focusing on the message that’s delivered instead of the precise words to use. We want to internalize the flow of the speech and remember the key points.

Practice recovering from a brain freeze . Practice recovery strategies by purposely stopping the talk and shifting attention to elsewhere. Then, refer to notes to find where we left off. Look ahead to the next point and decide what we’d like to say next. Finally, we’ll find someone in the audience to start talking to and begin speaking.

Be prepared for the worst . If we know what to do in the worst-case scenario (and practice it), we’ll have confidence in our ability to handle it. We do that by preparing what to say to the audience if our mind goes blank. Visualizing successful recovery of the worst will help us figure out what needs to be done to get back on track.

Learn to relax

Remember to breathe . We can reduce anxiety by breathing differently. Take slow inhalations and even slower exhalations with brief pauses in between. We’ll be more likely to use this technique if practiced in times of low stress.

Speak slowly . It’s natural to speed up our speech when we are anxious. Practice slowing speech while rehearsing. When we talk quickly, our brain sees it is a threat. Speaking slowly and calmly gives the opposite message to our brain.

Make eye contact with the audience . Our nerves might tell us to avoid eye contact. Making deliberate eye contact with a friendly face will build confidence and slow our speaking.

Join a group . Practice builds confident in public speaking. Groups like Toastmasters International provide peer support to hone our public speaking skill. Repeated exposure allows us to develop new beliefs about our fear and ability to speak in public.

The fear of our mind going blank during a speech is common. Job advancement or college degree completion may be hampered by not addressing this fear.

How to Get Help for Social Anxiety

The National Social Anxiety Center (NSAC) is an association of independent Regional Clinics and Associates throughout the United States with certified cognitive-behavioral therapists (CBT) specializing in social anxiety and other anxiety-related problems.

Find an NSAC Regional Clinic or Associate which is licensed to help people in the state where you are located.

Places where nsac regional clinics and associates are based.

Presentation Anxiety and How to Overcome It

Hannah Bunch, Spirit Box

You hear the words “presentation” and immediately your heart starts to race. We’ve all been there, right? Most of us need a bit more training in calming those fears when presenting to a room of people. You are not alone in this fear and we are here to help ease the presentation anxiety.

Tell a Story & Engage People Emotionally

Know your audience and tell them a story that will engage them. Don’t create a text-rich, picture-poor presentation. Did you know people cannot read and listen at the same time? Too much text may distract them from what you are saying. Great visuals inspire and engage people emotionally, and it keeps their attention on what you are saying.

Express One Idea in Each Slide

It is so easy to try to fit as much information as you can into one presentation . Keep your presentation concise and easy to follow along with you as you present. Overloading it with a ton of bullet points may get the information in your presentation, but you risk losing your audience along the way. Figure out the most important information that your audience needs to know and outline it by slide.

Make a Great First Impression

The first 2-3 minutes of your presentation are the most important. Summarize your presentation at the start so your audience knows what to expect during your presentation and explain your ‘why’ at the start. If you are unclear on what the purpose of your presentation is, you may lose the audience at the start. An unclear message may cause your audience to stop listening to what you are saying and lose their focus trying to figure out what your presentation is really about. Make it as easy as possible for them to stay focused during the presentation.

Know Your Materials and Content Better than Anyone

Probably the most important tip… practice. The more you practice for your presentation, the more prepared you will feel. Do not memorize your presentation- know it. Be prepared for the worst-case scenario like the projector is not working and you’ve lost your notes. What now? Be ready to give your presentation without reading word for word from your notes or PowerPoint. Memorizing your presentation loses that authentic connection you want to achieve with your audience.

Don’t come unprepared. Know your material and try to anticipate the kinds of questions your audience might have and be prepared with answers.

Follow the Presentation Guidelines

Many presentations come with guidelines on what to present on and how your presentation should be prepared. Do NOT ignore these guidelines. Whether this is a school presentation, a work presentation, or a community presentation, these guidelines were written for a reason and should be followed. For example, if the guidelines say to present between 10-15 minutes, do your very best to stay in this window of time. Going over this time could mess up the schedule or just annoy those you are presenting to. Following the guidelines on how your presentation is prepared is crucial to be respectful of those who invited you to present and to the audience.

We see you actively trying to get better, which is a great first step. Want to take it a step further? Download this free resource outlining even more presentation tips. It goes in-depth on what to wear and how to prepare for your next presentation.

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We talked about techniques to help you handle your nerves and nervousness in the Delivering Your Presentation > Presenting section of this module—but what if your experience goes beyond simple nervousness and has become a fear of public speaking?

In this section, we'll talk about how to manage this kind of anxiety and point you to some resources as well.

How to Manage Presentation Anxiety

Watch the video or read the strategies below to learn some techniques to help with presentation anxiety, so that you can deliver your presentation confidently.

• Video Transcript—How to Manage Presentation Anxiety [RTF]

Strategies to Help You Manage Presentation Anxiety

Being well prepared will help you feel more confident about your presentation.

Do you really have any evidence to support them? Try some positive self-talk instead, like “I can do it” or “I’m well prepared".

• Develop a “Relaxation Strategy” to use when you feel too anxious

The better you know your presentation, the more confident you’ll feel. Practicing in front of a mirror or a webcam is best because you can see how you’re doing.

You might tell someone climbing a ladder “don’t look down”. What you’re telling them is to focus on the task, not on their nervousness. The same advice applies to presentations. As you present, focus on your content instead of concentrating on yourself.

Smile and keep breathing, look at people’s foreheads not their eyes, and stand naturally.

The Anxiety Cycle

Anxiety is your body's response to anticipated danger—it's typically associated with worry or fear, and it's often accompanied by cognitive issues (like difficulty concentrating) and physical symptoms (like nausea, shaking, and muscle tension).

It's normal to be anxious about important events , like giving a presentation to your class; however, excessive fear or anxiety can cause a combination of physical, psychological, and social symptoms that can impact daily activities such as school, work, personal time, and relationships.

Feeling anxious can be very unpleasant, which causes some people to avoid anxiety-inducing situations. We might feel temporary relief by avoiding the situation, but we end up reinforcing our anxiety by creating an anxiety cycle that changes our mindset and our behaviours in the long term.

Change Your Mindset, Change Your Behaviour

When you learn how to handle your fear of public speaking, you'll feel more confident in yourself and your message.

Check the boxes below to learn how to first change your mindset and then how to change your behaviour to help you control your presentation anxiety.

Mindset Tips

Watch the video or read the text below to learn 6 tips to change your mindset about public speaking:

These are signs you're about to do something important!

Nervousness and excitement are two sides of the same 'emotional coin'—remind yourself that at least half of what you're feeling is excitement about doing that challenging things.

Your listeners can't tell how you feel, only what you show them.

Our most intense anxiety happens 30 seconds before we start speaking and 30 seconds into our presentations, but it goes down once we get going. If you can get past those 60 seconds, you'll feel much better!

Even professional speakers admit to getting nervous before public speaking, but their nerves don't stop them from giving great presentations.

Everyone in your class wants you to do well, just like you want them to do well too! We've all done some public speaking and we know what's it like to be in that position.

Behavioural Tips

Watch the video or read the text below to learn 6 behavioural tips for public speaking:

Practicing is not a quick fix, but it can help you feel better. Practice at least 10 times spread out over a few days before your presentation.

Speakers who get the most nervous will focus more on themselves. Instead ask yourself, "How can I best help my listeners?"

Visualizing is another way to rehearse. Take a moment to imagine your professor calling you up to present, and picture your classmates sitting and looking happy to hear the first few lines of your presentation.

You'll likely give your presentation in your own classroom, but getting to class early will help you relax in the space and even feel what standing in front of the room will feel like during your session.

Chances are you'll know at least some people in your class before your presentation—you could distract yourself from your own nervousness by chatting with the people in the front row to help you relax.

Slow, deep breathing lowers our heart rate and blood pressure, which tells our body to relax.

Activity: "Help, something's gone wrong in my presentation!"

If you're nervous about delivering your presentation, you're probably worrying about all the things that can go wrong. If you prepare for those potential problems, you can prevent them from happening and learn to deal with them if they do happen.

Try this activity from Algonquin College and The Learning Portal to learn how to avoid some common presentation problems. You can also use the tip sheet below as a quick reference when preparing for a presentation.

• "Help, something's gone wrong in my presentation!" (Algonquin College) This activity can teach you what do to to avoid or overcome some common presentations problems.
• "Help, something's gone wrong in my presentation!"—Accessible PDF Version (Algonquin College)
• Something's Gone Wrong in My Presentation [PDF] (Algonquin College) Check out these tips to get your presentation back on track.
• Something's Gone Wrong in My Presentation [Word] (Algonquin College) Check out these tips to get your presentation back on track.

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If you’re having difficulties managing stress, adjusting to college, or feeling sad and hopeless, please reach out to the Counselling Services team on Sheridan Central.

Sessions are free and confidential .

• Last Updated: Jan 12, 2024 2:29 PM
• URL: https://sheridancollege.libguides.com/presentationskills

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Provider search, meta data and taxonomies filter, laurel house resource collection , mental health education and awareness, 10 useful tips to overcome presentation anxiety.

Being nervous before any major presentation is a normal thing. However, some people end up having a panic attack by merely thinking of standing in front of a crowd. Read these effective presentation tips and learn how to overcome your anxiety .

1.      Get Familiar with the Room and Its Setup

Familiarize yourself with the surroundings and get to know the seminar room. Check out the setup ahead of time and envision yourself talking to a room full of people. Imagine a large audience before you to anticipate any stressful situations that may come up.

2.      Calm Down Before the Presentation

Take a deep breath before stepping on to the stage and calm yourself down. Think of something that calms you down and focuses all your energy on that. Try forgetting that you will be talking to a crowd and focus on your breathing. Try to get comfortable and feel confident enough to talk to people in a public place.

3.      Know Your Topic

Know the topic you will be discussing and the content you will share. The fact that you know what you will be addressing boosts your confidence. This will make you stand in front of the audience and be ready to deliver the content. Additionally, you will be confident when answering any questions because you know all the details about the topic.

4.      Keep Practicing

One of the simple ways of dealing with presentation anxiety is practicing your speech until you know all the words. Talk in front of your friends and family and let them tell you how you are presenting the topic. You can practice your speech and body language in front of a mirror to boost your confidence and be knowledgeable about your topic.

5.      Get Organized

Be organized and have all content prepared beforehand . Get all the information for your presentation ready, and be sure that everything works great and you are prepared. This will reduce the chances of making mistakes on stage and will make you feel comfortable when presenting.

6.      Focus on your Content

One way to learn how to overcome a fear of speaking in meetings is to learn how to focus on your content and not on the audience. Most people focus on the audience and end up being nervous and forgetting what they were presenting, and they end up doing an awful job. Put all your energy on the content you are presenting and be confident in doing so.

7.      Don’t Be Afraid of a Silent Moment

When you forget what to say, or how to continue with the speech, a moment of silence to collect yourself isn’t all bad. Pause and take a deep breath and think of what to say next. Most likely, your audience won’t notice the silent moment and will appreciate a moment to take in what you have been saying. Be confident when you face such a moment and do not panic.

8.      Engage Your Audience

Having a monologue can be nerve-wracking and can increase your stage anxiety. Try engaging your audience and allowing them to participate in the topic. Make your presentation to be more like dialogue, as this will eliminate the nervousness you feel and allow you to relax. Additionally, this will make your audience be alert and listen to your speech.

9.      Visualize Your Success

Learn presentation fear management by visualizing your success and imagining that the speech went perfectly. Try seeing yourself after the presentation and feeling that you had a great time. This will boost your confidence and help you reach your potential. It also allows you to be able to talk with the audience. Seeing yourself as successful allows you to know that you can do it and this reduces the stress you might be having.

10.    Avoid Caffeine and Alcohol

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Guest Author for www.rtor.org

1 thoughts on “ 10 useful tips to overcome presentation anxiety ”.

I have most of the symtoms described under Catalonia, but so many of the health proffesionals don’t know what it it is. I’Even in hospital settings nurses and drs. Think I’m just being uncooperative. I just recently had to be taken to hospital, and one of the EMS the men that wheeled me in to the emergency room said he thought I was as just “playing possum! It’ so disturbing to me that even if I didn’t deal with depression and emotion issues, that would certainly add to it. What to do seems impossible to me, since I recently spent 5 wks in the hospital.any suggestions on to do ?

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